Turn up the (work) volume with these exhausting workouts.
Alyssa Ages 1 / 6
Picture, if you will, a sadistic trainer planning your workout. He’s brainstorming all the exercises he wants you to do. It’s a long list. And then, instead of choosing a few, he decides: “To hell with it! He can do them all!”
That’s a "chipper" WOD.
A chipper involves a number of different movements (usually between five and 10), performed at high volume, in succession, until the workout is completed. In other words, you spend the workout “chipping away” at the exercises, while trying not to keel over.
If you’re new to this kind of workout, try one of these WODs on its own (don’t pair it with a lifting session). Remember to complete a 5-10 minute warmup first—like a run or row—and to practice some mobilizations to prepare for the specific exercises you’ll be doing. In each WOD, you’ll complete all the reps of one exercise before moving down the list to the next one.
This is the classic CrossFit chipper, and the most recognizable one. Scale things back as needed. Remember that if a weight seems light, there’s a good reason: You have to do a lot of reps. Stick to the assigned weights, or go lower if needed.
Box jumps: A 24" box is recommended for men, but if you’re new to box jumps, start with a height you can handle safely.
Knees-to-elbows: This is a scaled-down version of a toes-to-bar swing. Hang from a pull-up bar and draw your knees up towards your elbows, then lower. That’s one rep. In CrossFit gyms, this is often done with a swing to speed the movement, rather than a strict knee-to-elbow raise.
Double-unders: If you can't do this classic boxing training move just yet, do twice as many single-unders.